Weekly Olympic Weightlifting

Weightlifting W/C 23rd September

September 22, 2019

Session 1

Clean from low blocks

 

2 x 20kg blocks

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x3

Clean pulls

 

3 @ 95% x5

 

 

 

 

 

 

 

Good Mornings

 

10 @ AHAFA  x4

 

 

 

 

 

 

Session 2

Snat


Weightlifting W/C 16th September 2019

September 15, 2019

Session 1

Snatch balance

 

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

Bent over rows

 

AHAFA

 

12 x 4

 

 

 

Abs

 

30 crunches

20 Russian twists

10 sit ups

 

x4

 

Session 2

Power Snatch

 

3 @ 65% x2

3 @ 70%

2 @ 75%


Weightlifting W/C 9th September 2019

September 8, 2019

Session 1

Power clean + Clean + Power Jerk + Split jerk

 

2 @ 65% x2

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85% x2

 

 

Good mornings

 

10 @ AHAFA  x4

 

 

 

 

 

 

 

Abs

 

If time allows

 

 

 

 

 

 

 

 

 

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Weightlifting W/C 2nd Sept 2019

September 1, 2019

Session 1

Snatch from low blocks

 

2 x 20kg blocks

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x3

Snatch pulls from hang

 

3 @ 100% x3

3 @ 105 – 110% x2

 

 

 

 

 

Weighted box step ups

 

12 x 4

@ AHAFA

 

 

 

 

 

Session 2

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Weightlifting W/C 26th Aug

August 25, 2019

Session 1

Front Squats

 

Tempo (5:3:0)

 

Work up to a heavy set of 3 for the day

X 3 sets

Good Mornings

 

10 @ AHAFA  x4

Plyo

 

Box jumps

Session 2

Power Jerk + Split Jerk

 

2 @ 50% x2

2 @ 55%

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85% x3

 

 


Weightlifting W/C 19th Aug 2019

August 18, 2019

Session 1

Clean & Jerk

 

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 88% x2

 

Snatch Pulls

 

5 @ 90% x3

5 @ 100% x3

 

 

 

 

 

Snatch shrugs

 

5 @ 110% x4

 

 

 

 

 

Session 2


Weightlifting W/C 12th Aug 2019

August 11, 2019

Session 1

Back squat

 

Max Out

Jerks With Pause in dip 3 sec

 

Work up to a heavy double

Bis & tris

 

If time allows

Session 2

Hang Snatch

 

5 @ 65%

4 @ 70%

3 @ 75%

2 @ 80%

1 @ 85% x5

 

Hang Clean

 


Weightlifting W/C 5th Aug 2019

August 4, 2019

Session 1

Power snatch +

Snatch + OHS

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Snatch Pulls

 

3 @ 110% x 5

 

 

 

 

 

 

Abs

 

If time allows

 

 

 

 

 

 

Session 2

Snatch balance


Weightlifting W/C 29th July 2019

July 28, 2019

Session 1

Power Snatch

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 88% x3

 

 

Clean pull + Clean + clean

 

Work up to a heavy single

 

 

 

 

 

 

Box jumps

 

8 x 4

 

 

 

 

 

 

 

Session 2


Clean + Front Squat x2 + Jerk

 

Work up to a heavy for the day.

 

Then drop 20%

X 3 sets.

Snatch pulls + 5 shrugs

 

3 @ 95% x3

3 @ 105% x3

 

 

 

 

Back extensions

 

12 x 4

 

 

 

 

 

 

Session 2

Tall Sna


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